High Fiber Low Carb Foods: USDA Values per Serving, Ranked

The high fiber low carb foods in USDA data are cooked leafy greens, mature soybeans, chia seeds, avocado, coconut, almonds and pistachios. A cup of boiled soybeans lists about 10.3 grams of fiber with 14.4 grams of total carbohydrate, and an ounce of dried chia about 9.8 grams of fiber with 11.9 grams of total carbohydrate, according to USDA FoodData Central SR Legacy. This list applies two editorial cut-offs to USDA values, at least 3 grams of fiber per serving and no more than 5 grams of carbohydrate left after subtracting fiber, and shows both numbers for every food, followed by foods that just miss. Under the FDA labeling rule, fiber is counted inside total carbohydrate, as explained below.

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High fiber low carb foods ranked by USDA serving

Each food below meets two editorial cut-offs, chosen for this list and not an FDA or USDA definition: at least 3 grams of dietary fiber per serving, and no more than 5 grams of carbohydrate per serving once fiber is subtracted from total carbohydrate. Values are USDA SR Legacy entries; cooked vegetables are boiled without salt and shown per cup, nuts and seeds per ounce. The percent Daily Value (%DV) compares fiber with the FDA Daily Value of 28 grams for adults and children 4 and older. The subtraction uses unrounded USDA values, so it can differ by 0.1 gram from the rounded columns. Rows are ranked by fiber per serving.

Three groups make the list. Cooked greens, such as collard greens, spinach, turnip greens, kale, beet greens, swiss chard and dandelion greens, pack many wilted leaves into a cup. Seeds and nuts, such as chia seeds, almonds and pistachios, carry much of their carbohydrate as fiber, and avocado and coconut meat do the same. Mature soybeans are the only beans in this USDA comparison to meet both cut-offs, and jicama, okra and asparagus round out the vegetables. The calorie column varies widely, from about 29 calories for a cup of boiled turnip greens to about 296 for a cup of boiled soybeans in USDA data.

Low carb high fiber foods that just miss the cut-offs

These USDA foods also carry fiber, but each misses one cut-off at the serving shown. Rows are ranked by fiber per serving.

Raspberries and blackberries list about as much fiber per cup as boiled collards in USDA data, but more carbohydrate that is not fiber, so 6.2 to 6.7 grams remain after fiber is subtracted. Edamame, artichoke, broccoli, brussels sprouts and green beans sit just above the second cut-off, and lupini beans list about 11.8 grams per cup after fiber in USDA SR Legacy. Cauliflower, flaxseed and pecans have little carbohydrate left after fiber but fall just under 3 grams of fiber in the USDA serving shown, so a different serving size would change the result.

How the Nutrition Facts label counts total carbohydrate

Under 21 CFR 101.9(c)(6), FDA requires total carbohydrate to be “calculated by subtraction of the sum of the crude protein, total fat, moisture, and ash from the total weight of the food”, so dietary fiber and sugars are both part of the total, and dietary fiber is declared indented beneath it. FDA defines dietary fiber for labels as non-digestible soluble and insoluble carbohydrates (with 3 or more monomeric units) and lignin that are intrinsic and intact in plants, plus certain isolated or synthetic fibers that FDA has reviewed. Both totals are rounded to the nearest gram on the label, and FDA allows less than 0.5 gram to be shown as zero.

Many low-carb guides subtract fiber from the FDA total carbohydrate line and call the result net carbs. The nutrient list of 21 CFR 101.9 has no line for that figure, so it is not a value printed in the FDA format; it is a calculation readers make from two lines that are. The fiber Daily Value in the FDA rule is 28 grams for adults and children 4 years and older, based on a 2,000-calorie reference; the %DV column above uses it, and it is not a personal target.

The Dietary Guidelines for Americans, 2020-2025, call dietary fiber a dietary component of public health concern and report that more than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber. Our fiber reference guide explains the FDA and Dietary Guidelines figures, and our high fiber foods guide covers beans, grains and fruit that this list leaves out.

Gas and other notes

• Gas: NIDDK lists vegetables such as broccoli, cauliflower, collard greens and kale, and legumes among foods containing carbohydrates that may lead to excess gas, and notes that some people have more gas symptoms when they consume too much fiber. NIDDK suggests talking with your doctor about your diet; our guide to gas and bloating explains the causes.
• Changing the amount: our guide to fiber for constipation covers adding fiber gradually, with its sources.
• Related lists: our guides to low carb foods, low carb nuts and high fiber vegetables rank each group on one measure, and our list of zero carb foods covers the meats, fish and oils that carry no carbohydrate or fiber in USDA data.
• Values vary: USDA SR Legacy figures are averages, and frozen, raw and cooked entries differ; the FDA Nutrition Facts label on a packaged food is the figure for that product.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Zero Carb Foods: USDA Values for Meat, Fish, Oils and More, High Protein High Fiber Foods: USDA Values for Both, Ranked, Low Carb Foods List: Vegetables, Fruits, Proteins and Nuts, High Fiber Vegetables: USDA Fiber per Cup, Ranked.